THE QUESTION
I don’t like fish, but I want to make sure I am not missing out on its healthy oils. What’s the difference between omega-3 capsules, fish oil and krill oil? Is one better for you than another?
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| Omega-3 fatty acids are are good for your heart, brain, joints, vision and even your mood. (Getty Images/ |
THE ANSWER
There’s good reason to up your intake of omega-3 fatty acids. Research suggests that doing so is good for your heart, brain, joints, vision, even your mood.
A higher intake of omega-3 fats is also thought to help guard against Type 2 diabetes, stroke, Alzheimer’s disease and possibly prostate cancer.
If you don’t eat fish, a key source of these healthy fats, it’s important to know how to navigate the supplement aisle. Depending on the potential health benefits you’re searching for, some types of omega-3 pills won’t deliver.
What are omega-3 fatty acids?
The body can’t make omega-3 fats on its own, so you have to get them from food or supplements.
There are three kinds of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) plentiful in fish and seafood, and ALA (alpha-linolenic acid) found in flax, chia and hemp seeds, flax oil, canola oil, walnuts, pecans, soybeans, tofu and many fortified foods (e.g., eggs, soy milk).
Omega-3 fatty acids are vital components of cell membranes, allowing nerve impulses to pass easily between cells. They’re also the building blocks for hormones that control inflammation, blood clotting and relaxation and contraction of artery walls.
The strongest evidence for the beneficial effects of omega-3 fats revolves around heart disease, and that’s especially so for DHA and EPA in fish and seafood. Higher intakes and higher blood levels of DHA and EPA appear to help lower elevated blood pressure, prevent arrhythmias (abnormal heart beats), improve blood vessel function and lower triglycerides (blood fats).
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Fish oil versus krill oil
Fish oil and krill oil supplements both provide heart-healthy DHA and EPA, but there are differences. Fish oil supplements are derived from salmon or a blend of fatty fish, including sardines, mackerel, herring, anchovies and/or menhaden. Krill oil doesn’t come from fish; it’s made from tiny shrimp-like crustaceans.
Perhaps the more meaningful difference, though, is the chemical structure of krill and fish oil and how it affects the absorption of omega-3 fatty acids.
Much of the DHA and EPA in krill oil is bound to phospholipids – fatty substances that dissolve easily in water and, therefore, may enhance the absorption of DHA and EPA into the bloodstream. The omega-3 fats in conventional fish oil supplements, on the other hand, are attached to triglycerides, fats that don’t readily dissolve in water.
Despite claims by manufacturers, the absorption of DHA and EPA from krill oil has not been proven to be superior to omega-3’s in fish oil. Recent studies have found little or no difference in blood levels of omega-3 fats after consuming identical amounts of the two supplements.
It seems that both krill oil and fish oil, when provided in equal doses, are equally effective at raising DHA and EPA levels in the body. Keep in mind, however, that the krill oil supplements typically provide smaller amounts of DHA and EPA than fish oil products.
Supplementing with krill oil may prevent “fishy burps,” a side effect that often occurs with fish oil. If you take fish oil and experience a fishy aftertaste, freezing the capsules can reduce the problem. Taking fish oil at the beginning of a meal, rather than after, can also help.
